Multifidus exercises
121 exercises that work the deep spine stabilizers (multifidus), easiest first.
At home or with basic kit 106
- Cat-Cow Beginner friendly · No equipment
- Neck Flexion Stretch Beginner friendly · No equipment
- Standing Spinal Wave — Supported Beginner friendly · Wall / Door Frame
- Supine Knee-to-Chest Stretch Beginner friendly · No equipment
- Supine Single Knee-to-Chest Stretch Beginner friendly · No equipment
- Bird Dog Beginner friendly · No equipment
- Bird Dog — Static Hold Beginner friendly · No equipment
- Dead Bug Hold Beginner friendly · No equipment
- Foam Roller Thoracic Extension — Active Beginner friendly · Foam Roller
- Gaze Stability — Head Turn Only Beginner friendly · No equipment
- Hip Flexion Pattern — Bodyweight Beginner friendly · No equipment
- Kegel Contraction — Seated Beginner friendly · No equipment
- Kegel Contraction — Supine Beginner friendly · No equipment
- Resistance Band Glute Kickback Beginner friendly · Resistance Band
- Spine Twist — Seated on Block Beginner friendly · No equipment
- Standing Forward Fold Beginner friendly · No equipment
- Standing Spinal Wave Beginner friendly · No equipment
- Thoracic Extension Stretch Beginner friendly · No equipment
- Thoracic Rotation — Unloaded Beginner friendly · No equipment
- Thoracic Spine Rotation — Seated Beginner friendly · No equipment
- Windshield Wiper Beginner friendly · No equipment
- Cat-Cow with Thread the Needle Beginner friendly · No equipment
- Contralateral Pattern — March Slow Beginner friendly · No equipment
- Diaphragmatic Breathing — Pelvic Floor Coordination Beginner friendly · No equipment
- High Plank Hold Beginner friendly · No equipment
- Ipsilateral Pattern — March Slow Beginner friendly · No equipment
- Kegel Contraction — All Fours Beginner friendly · No equipment
- Kegel Contraction — Standing Beginner friendly · No equipment
- Kettlebell Deadlift Beginner friendly · Kettlebell
- Lumbar-Locked Hip Rotation Beginner friendly · No equipment
- Pelvic Tilt with Kegel Beginner friendly · No equipment
- Perturbation Board — Bilateral Beginner friendly · Balance Board
- Plank Beginner friendly · No equipment
- Prone Back Extension Hold Beginner friendly · No equipment
- Resistance Band Good Morning Beginner friendly · Resistance Band
- Resistance Band Romanian Deadlift Beginner friendly · Resistance Band
- Seated Forward Fold Beginner friendly · No equipment
- Spine Twist Beginner friendly · No equipment
- Thoracic CARs Beginner friendly · No equipment
- Thoracic Extension — Over Foam Roller Beginner friendly · Foam Roller
- Thoracic Rotation — Standing Beginner friendly · No equipment
- Bodyweight Turkish Get-Up Some experience helps · No equipment
- Gaze Stability Drill — Head Turn with Stepping Some experience helps · No equipment
- Glute Bridge with Pelvic Floor Engagement Some experience helps · No equipment
- Isometric Hip Hinge Hold Some experience helps · No equipment
- Kegel — Long Hold Some experience helps · No equipment
- Kegel — Rapid Pulse Some experience helps · No equipment
- Kegel Contraction — Walking Some experience helps · No equipment
- Kettlebell Romanian Deadlift Some experience helps · Kettlebell
- Kettlebell Sumo Deadlift Some experience helps · Kettlebell
- Kettlebell Swing Some experience helps · Kettlebell
- Neuromuscular Activation — Hip Flexion Pattern Some experience helps · Resistance Band
- Pallof Press Some experience helps · No equipment
- Pelvic Floor — Intraabdominal Pressure Drill Some experience helps · No equipment
- Russian Twist — Weighted Some experience helps · Medicine Ball
- Sandbag Deadlift Some experience helps · Sandbag
- Seated Breathing with Pelvic Floor Sync Some experience helps · No equipment
- Seated Forward Fold — Full Flexion Hold Some experience helps · No equipment
- Spine Twist — Eyes Closed Some experience helps · No equipment
- Squat with Pelvic Floor Integration Some experience helps · No equipment
- Stability Ball Plank Hold Some experience helps · Stability Ball
- Thoracic CARs — Lumbar-Locked Some experience helps · No equipment
- Thoracic Rotation — Loaded Some experience helps · Dumbbells
- American Kettlebell Swing Some experience helps · Kettlebell
- Bird Dog — Banded Some experience helps · Resistance Band
- Bird Dog — Dynamic (elbow to knee) Some experience helps · No equipment
- BOSU Ball Plank Some experience helps · BOSU Ball
- Dead Bug with Pelvic Floor Engagement Some experience helps · No equipment
- Dead Stop Kettlebell Swing Some experience helps · Kettlebell
- Full Contract-Release Cycle with Timing Some experience helps · No equipment
- Ipsilateral vs Contralateral Arm-Leg Drill Some experience helps · No equipment
- Kegel — Elevator Hold Some experience helps · No equipment
- Kegel All Fours with Arm Lift Some experience helps · No equipment
- Long Lever Plank Some experience helps · No equipment
- Pallof Press — Half Kneeling Some experience helps · No equipment
- Pallof Press — Kneeling Some experience helps · No equipment
- Pelvic Tilt with Sustained Kegel Hold Some experience helps · No equipment
- Rapid Pulse — Maximum Rate Some experience helps · No equipment
- Resistance Band Single Leg Deadlift Some experience helps · Resistance Band
- Resistance Band Single Leg Good Morning Some experience helps · Resistance Band
- Resistance Band Single Leg Romanian Deadlift Some experience helps · Resistance Band
- Single Arm Kettlebell Swing Some experience helps · Kettlebell
- Stability Ball Plank Some experience helps · Stability Ball
- Dead Bug — Full Contralateral Pattern Some experience helps · No equipment
- Deep Squat — Exhale and Engage at Bottom Some experience helps · No equipment
- Double Kettlebell Swing Some experience helps · Kettlebell
- Five-Level Elevator with Hold Some experience helps · No equipment
- Gaze Stability — Head Turn + Side Step Some experience helps · No equipment
- Hand-to-Hand Swing Some experience helps · Kettlebell
- Heavy Lift Pre-Contraction Drill Some experience helps · No equipment
- Hip Flexion Pattern — Eyes Closed Some experience helps · Resistance Band
- Kettlebell Single Leg RDL Some experience helps · Kettlebell
- Long Hold — 30 Seconds Some experience helps · No equipment
- Rotational Deadlift Some experience helps · Kettlebell
- Russian Twist — Feet Elevated Some experience helps · Medicine Ball
- Single-Leg Glute Bridge with Pelvic Floor Some experience helps · No equipment
- Alternating Ipsilateral/Contralateral on Cue Advanced · No equipment
- BOSU Ball Plank — Arm Extension Advanced · BOSU Ball
- Double Kettlebell Clean Advanced · Kettlebell
- Kettlebell Swing Tabata Advanced · Kettlebell
- Resistance Band Single Leg Deadlift with Rotation Advanced · Resistance Band
- Perturbation Board — Single Leg + Arm Task Advanced · Balance Board
- Rotational Deadlift — Single Leg Advanced · Kettlebell
- Single Arm Swing Tabata Advanced · Kettlebell
- Turkish Get-Up Advanced · Kettlebell
- Turkish Get-Up with Pause at Each Position Advanced · Kettlebell
With gym equipment 15
- Horizontal Cable Rotation — Half Kneeling Beginner friendly · Cable Machine
- Seated Cable Rotation Beginner friendly · Cable Machine, Weight Bench
- Seated Cable Rotation — Band Beginner friendly · Resistance Band, Weight Bench
- Short Box Twist — Rotation Only Beginner friendly · Pilates Reformer
- Horizontal Cable Rotation Some experience helps · Cable Machine
- Short Box — Twist and Reach Some experience helps · Pilates Reformer
- Stomach Massage — Twist Some experience helps · Pilates Reformer
- Thoracic Rotation — Cable Loaded Some experience helps · Cable Machine
- Horizontal Cable Rotation — Single Arm Some experience helps · Cable Machine
- Seated Cable Rotation — Heavy Some experience helps · Cable Machine, Weight Bench
- Overhead — Slow Descent Advanced · Pilates Reformer
- Semi-Circle — Reverse Direction Advanced · Pilates Reformer
- Short Box Twist — Arms Overhead Advanced · Pilates Reformer
- Short Spine — Slow Unfold Advanced · Pilates Reformer
- Stomach Massage Twist — Deeper Rotation Advanced · Pilates Reformer